There was a great article from Mark's Daily Apple the other day on the Top 9 Most Important Foods to Buy Organic. We know how hard it is in this economy to pay higher prices on groceries. So, here is the low-down on which foods you should pay the extra money for. If your budget provides, splurge on organic for the "dirty dozen" items and maybe don't go organic on the "clean 15". Every penny counts!
Honestly, I am one of those weirdos that has the list on my cell phone. So when I am out shopping, if I have a question about whether to splurge, I refer to my list and always have the answer. I know...weirdo!!!
Take notice of his mention of full-fat dairy...yes, FULL-FAT dairy. If you are going to eat dairy, you should go for FULL-FAT. Remember, fat will not make you fat (more on that later).
He doesn't really mention where to buy many of these organic foods. Most grocery stores now have a small section of organic produce. I don't know where you live, but where I am, one store has a small but good selection, and another store's produce always looks like it has seen better days. Try to find a good source for the stuff you eat the most of. If you have a Trader Joes near you, they usually have pretty good organic produce and are starting to carry more and more organic and grass-fed meats. Stores like Whole Foods, Sprouts and Henry's are also great sources.
You might even try a local farmer's market, CSA, grocery co-op or websites such as US Wellness Meats. The best eggs I have ever tasted come from my local farmer's market! Do some google searches for farms and other organic resources in your area.
Another tip is to shop sales. Try buying organic, grass-fed meats when on sale. Stock up. If you see something on sale buy more than you would need and freeze it.
Friday, November 30, 2012
Sunday, November 25, 2012
This Week's Workouts 11/25-12/1/12
Long Hike/Walk
1 Hour or longer
Lift Day
10 Squats with Kettlebell
2 Pull Ups
10 Lunges with Kettlebell
2 Burpees
1 Hour or longer
Lift Day
10 Squats with Kettlebell
2 Pull Ups
10 Lunges with Kettlebell
2 Burpees
| As many rounds as possible in 10 minutes Long Hike/Walk 1 Hour or longer Lift Day 5 reps, 4 times Bench Press with Dumbbells (as heavy as possible) 50 Squats 30 Sit Ups No Time Limit Sprints Stair Sprints Warm up by quickly going up the stairs and walk down, twice Quick steps up, walk down, twice Bound or skep steps up, walk down, twice Hop with both feet together up, walk down, once Hop on left foot up, walk down, once Finish by doing quick steps up, and walk down |
Friday, November 23, 2012
AnneMarie's Cooking Battle
Let's just say cooking does not come naturally to me. It always seemed more like a chore than something I would enjoy. I mean you spend all this time preparing and cooking a meal, eat for a few minutes, then spend more time cleaning up the cooking mess. Then on top of that you have to plan what you are going to eat and make sure you have all the ingredients or you might have to make another trip to the market . . . And if your cooking for a family, you can pretty much bet somebody is not going to like what you made or how you made it! Which I can't always blame them, like I said I'm not very good at cooking and I mess up alot. The only thing that has saved my family is that my husband is a great cook.
So, I rather wave my white flag, and surrender my cooking utensils, pick up a menu and order in. But, if I did that, I wouldn't only be losing the "Cooking Battle", I would be losing my battle with my health. So, I've decided not to give up and fight! I may never become a great chef, but maybe one day my four kids and husband will finish a meal, all look up at me and say, "That was good, mom, we all loved it, can you make that again!"
My battle is fought day by day. Yes, I still burn stuff, but I do not find cooking exhausting any more.
I even will admit that I like it (sometimes). Below are some tips I arm myself with in my "Cooking Battle".
1. Plan the family dinners for a week, then make list for market.
2. Make extra, so there is always leftovers. You can freeze the meals for later. I never do, we always
eat the same meal the next night for dinner, that way there is one less night to plan.
3. If the ingredient list on a recipe is too long, skip it! Look for simple paleo recipes.
4. If you don't know what an ingredient is, then google image it! I've googled plenty of vegetables
and spices.
5. If you have a few meals you like to make, its okay to make them over and over. You don't have to
learn a new meal every day.
6. If the meal your cooking doesn't turn out right the first time, don't stress about it or give up. It
takes practice! Believe me, I know!
7. I ask the other chicks in this food fight for help! Check out the other chicks' recipes!!
If you want to find out how the battle ends, make sure to check out the recipes page. I will post recipes I have attempted and let you know how I am doing!
So, I rather wave my white flag, and surrender my cooking utensils, pick up a menu and order in. But, if I did that, I wouldn't only be losing the "Cooking Battle", I would be losing my battle with my health. So, I've decided not to give up and fight! I may never become a great chef, but maybe one day my four kids and husband will finish a meal, all look up at me and say, "That was good, mom, we all loved it, can you make that again!"
My battle is fought day by day. Yes, I still burn stuff, but I do not find cooking exhausting any more.
I even will admit that I like it (sometimes). Below are some tips I arm myself with in my "Cooking Battle".
1. Plan the family dinners for a week, then make list for market.
2. Make extra, so there is always leftovers. You can freeze the meals for later. I never do, we always
eat the same meal the next night for dinner, that way there is one less night to plan.
3. If the ingredient list on a recipe is too long, skip it! Look for simple paleo recipes.
4. If you don't know what an ingredient is, then google image it! I've googled plenty of vegetables
and spices.
5. If you have a few meals you like to make, its okay to make them over and over. You don't have to
learn a new meal every day.
6. If the meal your cooking doesn't turn out right the first time, don't stress about it or give up. It
takes practice! Believe me, I know!
7. I ask the other chicks in this food fight for help! Check out the other chicks' recipes!!
If you want to find out how the battle ends, make sure to check out the recipes page. I will post recipes I have attempted and let you know how I am doing!
Tuesday, November 20, 2012
How to stay Paleo/Primal on Thanksgiving
We are going to my in-laws for Thanksgiving this year and there will be many tempting dishes to choose from. For me personally, I know how I will feel if I indulge in any of the dishes that contain grains. It won't be pretty and therefore I have more incentive to stay away from them.
So, what I am going to do is bring a couple of side dishes that I know I can safely eat and not feel sick but that will also still feel like traditional Thanksgiving dishes.
I am bringing a recipe from Sarah Fragoso's new cookbook Everyday Paleo Family Cookbook: Real Food for Real Life. The recipe is for Roasted Squash Bites and it tastes like those traditional candied yams that my mom used to make but without all the sugary junk! It is butternut squash, melted coconut oil, cinnamon and sea salt. Super easy and absolutely devine!
I am also going to bring a version of Sarah Fragoso's Everyday Paleo Pumpkin Pie. Last year I had more filling than I had crust, so I just put the extra into ramikins and baked it. We topped it with Richard's coconut cream (see our Recipe page). It was like a heavenly pumpkin custard. I figured it would be an easy version to do this year.
I asked if I could also bring a green salad. Most of the family probably won't eat it or at least not that much of it, but it is one more safe thing that I can eat and feel good about.
So, on my plate I will have turkey, green beans, roasted squash bites, and green salad. I will have a glass of wine and for dessert a ramikin of pumpkin custard. I will eat slowly and really try to enjoy the company of my relatives and the good food before me.
Am I missing out because I don't have mashed potatoes, stuffing or a roll? If eating those things will cause inflammation within my body, a huge spike in my blood sugar and or the terrible bloating that I personally will get, then I don't think I am missing out at all!!!
Check out Sarah Fragoso's website, Everyday Paleo, she has really great recipes for all the typical Thanksgiving dishes. Try it this year and see how it makes you feel. Are you really deprived? Is it really so awful not to eat the traditional dishes? Let us know how you felt.
HAPPY THANKSGIVING EVERYONE
So, what I am going to do is bring a couple of side dishes that I know I can safely eat and not feel sick but that will also still feel like traditional Thanksgiving dishes.
I am bringing a recipe from Sarah Fragoso's new cookbook Everyday Paleo Family Cookbook: Real Food for Real Life. The recipe is for Roasted Squash Bites and it tastes like those traditional candied yams that my mom used to make but without all the sugary junk! It is butternut squash, melted coconut oil, cinnamon and sea salt. Super easy and absolutely devine!
I am also going to bring a version of Sarah Fragoso's Everyday Paleo Pumpkin Pie. Last year I had more filling than I had crust, so I just put the extra into ramikins and baked it. We topped it with Richard's coconut cream (see our Recipe page). It was like a heavenly pumpkin custard. I figured it would be an easy version to do this year.
I asked if I could also bring a green salad. Most of the family probably won't eat it or at least not that much of it, but it is one more safe thing that I can eat and feel good about.
So, on my plate I will have turkey, green beans, roasted squash bites, and green salad. I will have a glass of wine and for dessert a ramikin of pumpkin custard. I will eat slowly and really try to enjoy the company of my relatives and the good food before me.
Am I missing out because I don't have mashed potatoes, stuffing or a roll? If eating those things will cause inflammation within my body, a huge spike in my blood sugar and or the terrible bloating that I personally will get, then I don't think I am missing out at all!!!
Check out Sarah Fragoso's website, Everyday Paleo, she has really great recipes for all the typical Thanksgiving dishes. Try it this year and see how it makes you feel. Are you really deprived? Is it really so awful not to eat the traditional dishes? Let us know how you felt.
HAPPY THANKSGIVING EVERYONE
Sunday, November 18, 2012
This Week's Workouts 11/18-11/24/12
Long Hike/Walk
1 Hour or longer
Lift Day
10 Kettlebell Step Ups to Reverse Lunge
10 Push Ups
10 Thrusters with Dumbbells
10 Sit Ups
As many rounds as possible in 10 minutes
Long Hike/Walk
1 Hour or longer
Lift Day
5 Tuck and Pikes with Exercise Ball
10 Burpees
15 Lunges
As many rounds as possible in 10 minutes
Sprints
Jump Rope Tabata
20 seconds of work, 10 seconds of rest. Repeat for at least 10 minutes
Try different jump rope styles (right foot only, left foot only, double unders, slalom, forward and back) make it fun!
1 Hour or longer
Lift Day
10 Kettlebell Step Ups to Reverse Lunge
10 Push Ups
10 Thrusters with Dumbbells
10 Sit Ups
As many rounds as possible in 10 minutes
Long Hike/Walk
1 Hour or longer
Lift Day
5 Tuck and Pikes with Exercise Ball
10 Burpees
15 Lunges
As many rounds as possible in 10 minutes
Sprints
Jump Rope Tabata
20 seconds of work, 10 seconds of rest. Repeat for at least 10 minutes
Try different jump rope styles (right foot only, left foot only, double unders, slalom, forward and back) make it fun!
Wednesday, November 14, 2012
This Week's Workouts 11/11-11/17/12
Long Hike/Walk
1 Hour or longer
Lift Day
10 Squats holding a Kettlebell
10 Sit Ups holding Kettlebell
10 Box Jumps
10 Single Arm Snatches holding a Kettlebell
10 Lunges holding a Kettlebell
As many rounds as possible in 10 minutes
Long Hike/Walk
1 Hour or longer
Enjoy the view on a beautiful day
Lift Day
10 Turkish Getups holding a Kettlebell
2 Pull Ups
10 Push Ups with feet on Workout Ball
As many rounds as possible in 10 minutes
Sprints
Hill Sprints
Alternate walking and running between landmarks up a hill
Finish by walking down the hill
Repeat for at least 10 minutes
1 Hour or longer
Lift Day
10 Squats holding a Kettlebell
10 Sit Ups holding Kettlebell
10 Box Jumps
10 Single Arm Snatches holding a Kettlebell
10 Lunges holding a Kettlebell
As many rounds as possible in 10 minutes
Long Hike/Walk
1 Hour or longer
Enjoy the view on a beautiful day
Lift Day
10 Turkish Getups holding a Kettlebell
2 Pull Ups
10 Push Ups with feet on Workout Ball
As many rounds as possible in 10 minutes
Sprints
Hill Sprints
Alternate walking and running between landmarks up a hill
Finish by walking down the hill
Repeat for at least 10 minutes
Sunday, November 11, 2012
Lunch the Other Day
The other day I was super hungry and looked in the refrigerator to find almost nothing. The few things I did have were organic Persian cucumbers, organic grape tomatoes, cooked chicken breasts and some fresh basil. I had made some Italian salad dressing a day or two earlier so I tossed it all together. It was quick, delicious and super satisfying.
Wednesday, November 7, 2012
This Week's Workouts 11/4-11/10/12
Long Hike/Walk
1 Hour or longer
Lift Day
10 Slow Push Ups (4 seconds up, 4 seconds down)
15 Slow Squats holding a Kettlebell (4 seconds up, 4 seconds down)
5 Slow Pull-Ups (4 seconds up, 4 seconds down)
As many rounds as possible in 10 minutes
Long Hike/Walk
1 Hour or longer
Lift Day
12 Kettlebell Side Steps (being careful not to round your back)
10 Handstand Push Ups (See link for adaptations - we used knees on a box/chair)
8 Dumbbell Step Ups (make sure to fully open up your hips at the top of the box and do not round your back)
As many rounds as possible in 10 minutes
Sprints
Stair Sprints
Warm up by quickly going up the stairs and walk down, twice
Quick steps up, walk down, twice
Bound or skep steps up, walk down, twice
Hop with both feet together up, walk down, once
Hop on left foot up, walk down, once
Finish by doing quick steps up, and walk down
1 Hour or longer
Lift Day
10 Slow Push Ups (4 seconds up, 4 seconds down)
15 Slow Squats holding a Kettlebell (4 seconds up, 4 seconds down)
5 Slow Pull-Ups (4 seconds up, 4 seconds down)
As many rounds as possible in 10 minutes
Long Hike/Walk
1 Hour or longer
Lift Day
12 Kettlebell Side Steps (being careful not to round your back)
10 Handstand Push Ups (See link for adaptations - we used knees on a box/chair)
8 Dumbbell Step Ups (make sure to fully open up your hips at the top of the box and do not round your back)
As many rounds as possible in 10 minutes
Sprints
Stair Sprints
Warm up by quickly going up the stairs and walk down, twice
Quick steps up, walk down, twice
Bound or skep steps up, walk down, twice
Hop with both feet together up, walk down, once
Hop on left foot up, walk down, once
Finish by doing quick steps up, and walk down
Sunday, November 4, 2012
Check this out
I just found this article on adrenal fatigue, do these symptoms sound like you? It sounded like me for a really long time. It probably sounds like many Americans today. Read it and see...
There was also an article on repairing your thyroid. This article was interesting because it linked gluten and thyroid issues such as Hashimoto's Thyroiditis. It seems that celiac disease and gluten sensitivity are often associated with Hashimoto's. If you are suffering with Hashimoto's you should really stay away from gluten completely and I would say following a Paleo lifestyle would benefit you even more than a traditional gluten free diet.
Another article listed on the Experience Life Magazine website was Little Gland, Big Trouble which gives more in-depth information about the thyroid and how it functions and what happens when it doesn't function properly.
If you are tired all the time, gaining weight even though you are eating healthy and exercising you should check out these articles and see if they sound familiar. Then you should seek some help from your doctor or kinesiologist.
I just got my daily email from Mark's Daily Apple and the subject was 8 Ways You Might Be Inadvertantly Sabotaging Your Fitness Routine. It was a great discussion that reminded me why we have chosen the workouts that are on this site.
There was also an article on repairing your thyroid. This article was interesting because it linked gluten and thyroid issues such as Hashimoto's Thyroiditis. It seems that celiac disease and gluten sensitivity are often associated with Hashimoto's. If you are suffering with Hashimoto's you should really stay away from gluten completely and I would say following a Paleo lifestyle would benefit you even more than a traditional gluten free diet.
Another article listed on the Experience Life Magazine website was Little Gland, Big Trouble which gives more in-depth information about the thyroid and how it functions and what happens when it doesn't function properly.
If you are tired all the time, gaining weight even though you are eating healthy and exercising you should check out these articles and see if they sound familiar. Then you should seek some help from your doctor or kinesiologist.
I just got my daily email from Mark's Daily Apple and the subject was 8 Ways You Might Be Inadvertantly Sabotaging Your Fitness Routine. It was a great discussion that reminded me why we have chosen the workouts that are on this site.
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